GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFTING

Snatch balance + Overhead squat 1+1 x7

STRENGTH

Lunge 4x18m

WOD

“Nasty Girls”
3 Rounds
50 squats
7 Muscle ups
10 Hang power cleans 60/40kg – 10 Hang clean pulls non oly

OPTIONAL EXTRAS

ACCESSORY/PARTY MUSCLES

Hip extensions 4×15

SKILL DEVELOPMENT

Muscle ups

GROUP B

1. Snatch balance + Overhead squat 1+1 x7
2. Deadlift 7×2 – building from 85%
3. “Nasty girls”
4. 21/15/9
   Thrusters 45/30kg
   Calorie row

B COMPETITION EXTRAS

ENDURANCE

1. Mile jog warm up
2. 5x800m Rest 90sec

MUSCLE

1. Dips 5×8
2. 4 Rounds – rest as needed
   15 Romanian deadlifts
   8 Bent over rows

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.